Looking for a great way to get in some boxing speed training at home? Then good news, you won't need very much to get you started. If you have both a speed bag and a double end bag, that's great. But even just having a speed bag you'll be able to improve your skills without any trouble at all.
There are actually a variety of different ways that you can incorporate boxing training techniques to improve your speed. Utilizing the different bags provides the best advantages because you'll be closely mimicking what you'll be doing during the fight and you'll be improving your coordination and your technical form as you train.
Boxing Speed Training with the Speed Bag
I hope that you're not shocked that the speed bag can be put to use for boxing speed training. It's the single best tool that you have in your disposal because it's going to work all of the following attributes: Speed, Stamina, Body coordination and Hand-eye coordination.
Plus, it's easy enough to master that you anybody, regardless of their level or previous training can get started with it. That's why I suggest starting with the speed bag if you have never used either this or the double end bag, or if you don't have this art mastered completely just yet. If you want to be effectively training for speed, you need to be able to handle the bag off of one bounce in between your strikes.
Once you can do this, you can alternate your hands for every punch, you can alternate after two or three punches to a side or you can do what I call the "ten and back". Be sure to check out our complete guide on learning how to train with a speed bag, including detailed descriptions of these techniques.
When you're ready to get started, you can find the perfect speed bag for your home.
Boxing Speed Training with the Double End Bag
The double end bag is one of the more challenging boxing training techniques that you can work on. That's because the double end bag has a far greater range of motion and a greater scope of unpredictability than even the speed bag. Looking on the bright side, they are cheap and easily installable, meaning you can get all of the benefits of one while boxing training at home.
| Century Adjustable Speed Bag System |
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| Retail Price: $99.99 |
| Amazon Price: $99.99 |
You get all of the coordination and speed benefits of the speed bag, while increasing the intensity and difficult level and adding in defensive training, footwork and technical form.
Stand in front of a double end bag and flick a couple of jabs to the center of the bag. Notice the rapid bouncing motion. Throw a few more with various levels of power, follow through and even come from different directions so you begin to understand how the double end bag works.
Once your comfortable and loosened up bit, begin working some combinations on the bag. Always keep your eye on the middle of the bag, not on the ropes, not straight ahead but dead center on the bag itself. This will help improve your accuracy. Circle the bag as if it were a sparring opponent, and keep your guard up high and your form tight.
If you step in closer than a full arm's reach from the bag you'll also be able to practice your defensive speed and maneuvers. Throw a quick shot and duck under or move away from the returning bounce of the bag itself. Step back in and alternate throwing shots and avoiding the incoming rushes of the bag.
As you're practicing these boxing training techniques, stay consistent with all of the standard training principles in terms of using a three minute round with a one minute break. You don't need any sparring partners or coaches, and can easily do this boxing training at home and on your own. I usually like fitting in my double end bag training after my heavy bag work and before my speed bag work.
You'll be able to find your double end bag in a variety of different sizes and shapes. Diameters start usually at 5 inches and extend to 9 inches, and shapes range from spheres to a speed bag shape to a double speed bag shape. The smaller the bag, the more difficult the training will be.
Enjoy this guide to some easy boxing speed training and check out the rest of our boxing training techniques.
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